Vitamin D for Immune Health & Strong Bones

Along with hoodies, Vitamin D can be considered must-have for individuals in cloudy climates, particularly during the cold winter months.  Our skin makes Vitamin D when exposed to natural sunlight.  Without Vitamin D, the body cannot produce calcium and phosphorus, both of which are needed to build and maintain strong bones.  Vitamin D also helps reduce inflammation in our cells.  Inflammation can lead to disease.

The Institution of Medicine recommends that most Americans supplement with 600-800 International Unites (IU) of Vitamin D per day. This is enough for bone health.  Excessive dosages of over 40,000 IU per day can be dangerous.  Vitamin D is crucial when it comes to activating your immune system as well.  It helps keep the "guards" of your immune system alert.

There are different forms of Vitamin D. Vitamin D3 is the kind made naturally by your body and is what's recommended for those taking Vitamin D supplements.  An easy and convenient way to reach the daily recommendation of Vitamin D is with the Mixed Berry Chews from Vitamin Shoppe.  The chews are free of wheat, gluten, dairy, fish, animal derivative, artificial colors and artificial flavors.  They also contain Vitamin K1 which plays an essential role in promoting bone density and strength.

Please consult your doctor if you have concerns regarding use of this product or any other supplements and practices.

Cake Batter and Ice Cream Parfait

Ingredients
Cake:
1 scoop cake batter whey protein
2 T. coconut flour
3/4 c. liquid egg white
Ice Cream:
3/4 c. pre-sliced, then frozen banana
1 scoop cake batter whey protein
approximately 1/2 c. almond milk (use sparingly to maintain thick consistency)

Directions
Combine cake ingredients and microwave for about 1 minute, 20 seconds.  Blend ingredients for ice cream.  Pour blended ice cream over cooked cake and enjoy!

Visit Vitamin Shoppe to purchase cake batter protein.  Shipping is free with your purchase of $25 or more.

Keratin for Longer Hair and Lashes

I don't put mascara on very often, but recently it's felt like my own lashes have gotten longer. While I've been taking keratin by NeoCell to help grow my hair, I wondered if it effects lashes as well. I did a google search and sure enough, it does. Genetics determines the rate at which your eyelashes grow, but certain nutrients can support their growth. A lot of the same nutrients that support hair growth also support growth of your lashes! NeoCell's Keratin supplement contains keratin, collagen, vitamin C and amla extract. NeoCell Keratin Hair Volumizer is available here at Vitamin Shoppe.  Shipping is free with your purchase of $25 or more.

According to livestrong.com, vitamin C hydrates your eyelashes, decreases hair follicle inflammation, repairs hair follicle damage, aids in collagen production and lowers your risk of eyelash breakage.

Collagen stimulates fibroblasts at the hair root, resulting in increased diameter of the hair shaft. Collagen is the most abundent protein in the body. Collagen supplementation is one of best things you can do to prevent premature aging. Understanding collagen begins with knowing that it is truly the glue that holds the body together. It is the building block for all our body's major systems. Learn more about how collagen works here.

And because the keratin is bioavailable, it's able to bind with hair and has been proven to increase hair strength and make it shinier.

Amla, or Indian Gooseberry, has been used for centuries in Ayurvedic medicine for its anti-aging properties. Amla provides high concentrations of Vitamin C and and has been revered for being a powerful antioxidant.

Have you had your own success story using certain products or making a lifestyle change? Comment below; I'd love to hear from you!

Alpha Amino Gummy Bears

Hey all! I was inspired by recipe I had seen for Cellucor C4 gummies...so here is my modified version featuring the Alpha Amino gummies!  Alpha Aminos contain 5g of BCAAs and 11 additional amino acids including glutamine.  Amino acids are quickly absorbed into the blood stream and don't need to be digested--so they can fuel your muscles faster and more efficiently.  The alphas contain leucine too, maximizing the body's ability to fuel muscle, preserve muscle glycogen stores and reduce protein breakdown.  It's chia seed extract contains all eight essential amino acids as well as omega-3s, iron, magnesium, calcium, potassium and fiber.  The Alpha Aminos are available at cellucor.com.

Ingredients

1/2 c. ice cold water

3 envelopes unflavored gelatin

1 packet sugar free flavored gelatin

2 scoops Cellucor Alpha Aminos

Directions

Stir powdered ingredients. Stir in water. Pour into mold (or leave in freezer safe container). Freeze for a minimum of ten minutes or overnight. 

I waited 15 minutes and they turned out amazingly well!

Store gummies in ziploc bag in fridge.

Interested in learning more about my online fitness programs and challenges? Click here to stay hot and get healthy!

Cookies & Cream Cake Crisp

I have been so excited to share this recipe! It's something I thought of before I even had my hands on the new Cookies & Cream Quest bar. It's fairly simple to make and high in protein. 

Ingredients

1 Cookies & Cream Quest bar

1 scoop Cookies & Cream protein

1 low carb tortilla 

1/4 c almond milk

1/4 c liquid egg white

1/4 c regular oatmeal

1/4 c nonfat Greek yogurt

1 t trivia 

1 t vanilla extract 

Preheat over to 375 degrees. Shape tortilla into small baking dish. Combine protein powder, oatmeal, egg white, almond milk and 1/2 of the crumbled Quest bar. Pour into tortilla. Bake for 25-30 minutes. Once cooled, top with combination of yogurt, vanilla, Splenda, remaining protein (stir in a bit of water) and remaining Quest bar. Serves 2!